Take out your chopsticks, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with orange beef, broccoli, bell pepper and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.
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Prepare and cook the rice: In the sink, place the rice in a strainer and rinse it well. In a pot, add the brown rice, water (1 1/2 cups, 3 cups, 4 1/2 cups), salt (1/8 tsp, 1/4 tsp, 1/2 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.
Preparation: Wash and dry the vegetables. Cut the broccoli* in bite size florets. Cut the bell pepper in 1/2 cm thick slices. Cut the ends of the green beans.
*Note: Get the stink outta here! Broccoli can have a strong smell. To minimize the smell, open the bag under running cold water. This will minimize the smell and rinse your broccoli at the same time.
Cook the beef: Cut the orange marinated beef in 1/2 cm slices. In a large pan, add the oil (1/2 tsp, 1 tsp, 1 1/2 tsp) and the beef slices. Salt the beef (1/4 tsp, 1/2 tsp, 3/4 tsp). Cook on medium heat until fully cooked – about 7 minutes. Place the cooked beef in a bowl and set aside.
Note: Ensure the beef is cooked to a minimal internal temperature of 145F.
Prepare the stir fry: In the same pan you cooked the beef, add oil (1/2 tsp, 1 tsp, 1 1/2 tsp) and bell peppers. Cook on medium heat for about 3 minutes. Add the orange stir fry sauce and the broccoli. Cook on medium/high heat for about 2 minutes. Add the green beans and cook for an additional 2 to 5 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the cooked beef and combine.
Prepare the garnish, assemble and serve: Separate the leaves of the cilantro.
Serve in individual plates by placing the rice at the bottom of the plate and top it with the vegetables and beef. Garnish with cilantro.
Dr. Craig Herrington, Nathuropath
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease.
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Dietician
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.
Cooking for kids?
Feel free to slowly introduce new vegetables to children.
Making this recipe with kids?
Ask the child to help by completing step 4 and 5.
- Prepare the stir fry
- Prepare the garnish, assemble and serve
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Note: We cannot guarantee any dish is allergen free.